Ryan & Janel 141116

Warm-Up:

2 Rounds

10 DUs

10 Air Squats

10 DUs

10 Good Mornings

10 DUs

10 Straight Leg Deadlifts

Part I: Strength

The 3RM Russian Pullup Program

Day 1

3, 2, 1, 1

Day 2

3, 2, 1, 1

Day 3

3, 2, 2, 1

Day 4

3, 3, 2, 1

Day 5

4, 3, 2, 1

Day 6

off

Day 7

4, 3, 2, 1, 1

Day 8

4, 3, 2, 2, 1

Day 9

4, 3, 3, 2, 1

Day 10

4, 4, 3, 2, 1

Day 11

5, 4, 3, 2, 1

Day 12

off

The 3RM Russian Pullup Program

Day 1

3, 2, 1, 1

Day 2

3, 2, 1, 1

Day 3

3, 2, 2, 1

Day 4

3, 3, 2, 1

Day 5

4, 3, 2, 1

Day 6

off

Day 7

4, 3, 2, 1, 1

Day 8

4, 3, 2, 2, 1

Day 9

4, 3, 3, 2, 1

Day 10

4, 4, 3, 2, 1

Day 11

5, 4, 3, 2, 1

Day 12

off

Ryan

3, 3, 2, 1 Pull-Ups (1 Red Band)

3 x 8 Dumbell Rows

100 Red Band Pull Aparts

 

Speed Dead Lifts 1 x 3  Starting @ 50% - 65% (6 Sets Total)

 

Janel

4,3,2,1,1 Pull-Ups (2 Red Band)

3 x 8 Alternating Dumbell Rows

100 Red Band Pull Aparts

 

10 @ 75, 8 x 85 , 6 x 95, 4 x 100, 2 x 105 Deadlifts

 

The 3RM Russian Pullup Program

Day 1

3, 2, 1, 1

Day 2

3, 2, 1, 1

Day 3

3, 2, 2, 1

Day 4

3, 3, 2, 1

Day 5

4, 3, 2, 1

Day 6

off

Day 7

4, 3, 2, 1, 1

Day 8

4, 3, 2, 2, 1

Day 9

4, 3, 3, 2, 1

Day 10

4, 4, 3, 2, 1

Day 11

5, 4, 3, 2, 1

Day 12

off

  

Part II: Conditioning 

Three Rounds (18-21 Minutes)

FGB 40" Work/20" Rest [30"/30"]

Wall Ball 20/Air Squat 14

Swings 53/Russian Swings 35

Box Jump 24"/Step Up

Push Press 85/Burpee No Push-up

Row (Cals)

Rest 1-2 Minutes

Part III: Stretch